Complete 5 rounds of the following:
MIN 1: DB Squats (pause)
MIN 2: Step Up (30/30)
MIN 3: Sumo to Overhead Press
MIN 4: Superman/Climbers (30/30)
Finisher: complete 3 rounds of with hip circle on:
Glute Heel Lifts x 20 rep
Bridges x 20 Reps
Weight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS
Every 3 minutes complete the following fo 4 rounds. Whatever time is left over is your rest. No time left over? No rest :P
75 Jump Rope
10 Chin Ups (sub bench row 10/10)
15 DB Chest Press
Every 3 minutes complete the following fo 4 rounds. Whatever time is left over is your rest. No time lef...
15 MIN AMRAP (if you only have time for 10 that’s cool). Go HARD.
10 Deadlifts
10 Box Jump Burpees
10 Walking Lunge (on each side 20 total)
10 American Swings
Finisher: 30 seconds of each for 4 rounds (10 min)
Side Plank Right
Side Plank Left
1/2 Sit Up
Slow Bicycle Crunch
Hip Raises
W...
Complete 3-4 rounds of the following (if you have time for 4, please do 4).
MIN 1: Plank Row to Pushup
MIN 2: Tricep Dip/Bicep Curl (30 sec each)
MIN 3: Push Press
MIN 4: Plank Walk
MIN 5: DB Angels/Lateral Raises (30 sec each)
MIN 6: Max Jump Rope
Weight suggestion:
M: 20-40#+ Set DBS
...